Glutes · Glute isolation
Single-Leg Glute Bridge
The Single-Leg Glute Bridge mainly trains your glutes. Also working: hamstrings.
Bodyweight
Stable
How to do it
- Lie on your back, one foot planted close to your glutes
- Extend the other leg straight
- Drive your hips up through the heel
- Squeeze your glutes at the top, lower slowly: then switch sides
Coach’s tip
Needs no equipment and still burns. If it gets too easy, put your shoulders or your foot on the bench: that lengthens the range.
Setup
Grip
Body weight
Load
Bodyweight
You need
Nothing extra
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (glute isolation). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Leg Glute Bridge work?
Mainly the glutes. The hamstrings help.
What can I do instead of the Single-Leg Glute Bridge?
For the same movement: Belt Hip Thrust, Cable Glute Kickback and Cable Hip Abduction. In DCFT you swap with one tap.
DCFT
The Single-Leg Glute Bridge in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.